Home Body Weight Conditioning Workout + Tabata
For a change I have added new activities to my weekly training. Some of it is for fun and relaxation, but also to work on my flexibility, co-ordination and agility.
Last Tuesday night I began Salsa lessons for example. Dancing is something I have always wanted to do and I was impressed with how much I enjoyed it. I always thought I had two left feet, but I was a little better that expected. However that was just after the basics, so we will see how I get on with more complicated moves LOL! Then, on Saturday I went to a Capoeira class. I was very nervous about this class because I knew it would challenge my balance, co-ordination, flexibility and agility. I found that this type of training was both challenging and very fun! For the last 2 days, my quads and upper back muscles have been rather sore with DOMS lol, just from the bodyweight Capoeira. This shows how much bodyweight exercises can challenge you in a totally different way.
Because of my DOMS, and because I wish to train heavy tomorrow, today I decided to design a workout with mostly body weight exercises. For the Tabata at the end, I used a Kettlebell for swings. However you can always swap this exercise with another body weight one if you prefer.
Oh and I have some news. In November I am heading back to the USA to see the girls again and meet some other ladies includng Neghar “Kettlebell Queen” Fonooni, which I am super excited about! This year is going to see great things happen, but there will be a little bit of ground work to be done first.
Today’s workout is comprised mostly of body weight exercises, mixing set reps and set times. Complete 3 rounds of the 6 exercises in the first section and then finish with the Tabata below. For the timed exercises, I set my Gymboss Interval Timer for one interval of 45 seconds. Feel free to adjust this time according to your fitness/energy levels. I have suggested a rep range for the other exercises. My reps per exercises are in brackets were I was able to keep track:
- Burpees x 45 secs (16, 15, 15 )
- Single-Leg Hip Thrusts (left) x 12 – 15 reps
- Single-Leg Hip Thrusts (right) x 12 – 15 reps
- Jump Rope x 45 secs
- Pull Ups x 5
- Side to Side Step Ups x 45 secs (47, 45, 46)
For the Tabata below, set you Gymboss Interval Timer for 8 cycles of 10 seconds rest and 20 seconds MAX effort. I used 20kg for my Swings.
Complete 4 rounds of the following:
- Two-Handed Swing
- Dynamic Squats
That’s it for today. I know it’s a little lighter paced than usual, but every so often we need to deload and take things a little slower. I really enjoyed the change of pace, but I am ready to up my game again for the next workout. I hope you all enjoy this one too